It’s sobering to learn the #1 disease people will be challenged with will be of the brain. A research study found that many people have the markers that they have brain disease starting, but the observable signs may take ten years to be evident. A long term study was done on a large group of nuns living in community, and what surprised the researchers is that many who had died of causes not having to do with brain disease, had advanced brain disease, but no one living with them or studying them could tell. What did they learn from that?
These women benefitted from what they called cognitive loading. They were physically, mentally, socially active throughout their lives. They had household responsibilities for the community, they were involved in ministries and with the local community, they prayed and recreated together. All those dynamic varied activities build neural pathways in the brain, like a web of highways for information. The researchers surmised that when a pathway lost a connection, their brain had lots of other pathways to reroute the information so they could keep enjoying life.
We too can make an effort to continually keep building new neural pathways, which is how the brain sorts, stores, and retrieves information, and how our muscles get signaled to move in a coordinated manner. Here are five ways to take care of the brain so it too can age gracefully.
Nutrition
What we eat either fuels health or disease, and factors in at 80% of the strategy of disease prevention. Our brain burns 25% of our food intake, needing both carbohydrates and fat (including Omegas) Our health always benefits from making good choices. Choose complex carbs of at least 10-12 servings of whole fruits (especially berries) and vegetables of all colors every day (especially greens), healthy fats from avocados, nuts and seeds, wild caught salmon, and a good 3rd party certified multi-omega plant supplement.
Mental Stimulation
Scanning the brains of boys playing rapid response digital games, they found very little of the brain was engaged, so nix gaming as a good way to stimulate the mind. However, they found their getting out in nature vastly improved brain activity. Planning trips to new places and learning the culture and nuances of the area can be a fun way to stimulate the mind! Learning new skills that involve motor movement such as playing a musical instrument, or a craft (painting, sewing, repurposing /making items), the skill of juggling, or even using your non-dominant hand build connections in the brain. The importance is varying activities or routines. Try learning a foreign language that you practice conversation with another or take a class on sign language and offer your skills.
Socialization
A great activity to challenge the brain is planning a get together that includes a meal. Even making new friends or maintaining relationships is dynamic with listening and contributing using short- and long-term memory. Start a group of an interest of yours like a supper club, a Bible study group, or a cards/board game group, and the like. Volunteer in the community to organize and problem solve a social or political need with others. By contributing we have a sense of purpose and feeling needed.
Exercise
Though a behavior such as walking may seem automatic, the brain is actively at work when we move. Having a dog to walk is a plus, for they can make life a little unpredictable challenging the brain. It is important to keep our mobility and range of motion through exercise and stretching. The best type of exercise is the one that we do and commit to do often. Recent studies have shown dancing to be a great exercise to engage the brain as one has to remember the steps, keep to the tempo, and negotiate them with a partner who may be fumbling!
De-stress and Rest, Sleep
There’s a lot of noise in our world with all the electronic devices to distract us, but we need daily quiet. If you find the best thinking is in the shower or sitting in Church, then you need more down time. Sit in the quiet and let the mind wonder, to reflect and think about things, to make plans, or to be grateful. Have a nighttime routine to relax by turning off electronics (the light stimulates wakefulness) and reading a book, praying. Sleep is very important to health, especially in the hours before midnight. Make a routine of getting to bed around 10 PM and sleeping in total darkness. It is better to start your 7-8 hours of sleep at 10 PM for the quality of sleep is greater starting at 10PM, than later. Our body does rest and repair only during our cycles of deep sleep, and we will have more of them if we are asleep well before midnight.
(Retired? Another excellent way to stimulate more neural pathways is having a home-based business.)
“‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ Matthew 22:36-40
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